Healthy Meal Plan

Hello Lovers,

A lot of us go to the grocery store without a list. Meaning, we usually leave the store getting something we didn't really need. When you are eating healthy, it is very important that you create a list of meals you are going to cook for the next week, 2 weeks or a month depending on how much food you buy. You're supposed to have 3 meals a day and a snack every 2-3 hours. I am going to share with you an example of my meal plan. I'm not going to write out the entire week; however, this will give you a clue as to what I make, create and bring with me to the store. This list was based on my work schedule:

Monday

Breakfast: Peanut Butter and Banana Smoothie
Ingredients: Vanilla Almond Milk, 1/2 of a Banana and a Tbsp of Peanut Butter (I add a pinch of cinnamon too)

1st snack: Almonds (Unsalted)

Lunch: Tilapia with a hint of lemon and Steamed Brocoli

2nd snack: Celery w/peanut butter and Raspberries

Dinner: Whole Chicken with Asparagus and Homemade Mashed Potatoes (No Butter)


Tuesday

Breakfast: Egg White Omlet with Spinach, Tomato and Banana

1st Snack: Baby Carrots

Lunch: Chicken Breast with Bean Salad

2nd Snack: Grapefruit and Nuts

Dinner: Honey Pepper Salmon with Avocado, Tomatoes, Lime and Chilli Pepper sprinkled on top


See how simple that was? You can make your list however you want :-). But like I said before, it's easier to create a list to avoid extra shopping and spending extra money.

-Markesha xoxo

iDrated app for iPhone users

If you find yourself confused as to how much water you're supposed to drink in a day, there is an app called iDrated that will help you with your daily hydration. It's very simple to use the app gives you step by step instructions as soon as you download and open the app for the 1st time. To remove the last drink, all you have to do is shake your iPhone or iPad and the app removes the last drink. To measure the amount you had, you swipe up and down. The app also reminds you throughout the day when you need to hydrate your body. I am sooo in love with this app because I  have a hard time drink the correct amount of water and this truly helps me. I would recommend this app to all of my friends and of course, my Last Slice Radio family. Hope this helps!

-Markesha xoxo

Angel Hair Pasta with Zucchini and Tomatoes

Hello healthy eaters,

Here is another recipe that I found on skinnytaste.com that I will be trying sometime this week. This is the perfect spring/summer dish that you can try! It's called Angel Hair Pasta with Zucchini and Tomatoes. Feel free to leave a comment if you have tried this dish before. I would love to hear some feedback!

Ingredients:

2 Zucchini (Julienne or cut into ribbons)
4 cloves Garlic (Chopped)
2 Shallots (Diced)
3 Tomatoes (Diced)
4 tsp Olive Oil
Salt and Pepper
Crushed Red Pepper flakes to taste
8 oz Angel Hair Pasta (I prefer to use whole grain angel hair pasta)
2 tbsp chopped fresh Parsley
1/4 cup low sodium fat free Chicken or Vegetable Broth

Directions:

In a large pot of salted boiling water (I use Sea Salt), cook pasta according to instructions.

While pasta is cooking, in a large saute pan, heat pan on medium-high flame, add oil when pan is hot. Add garlic and shallots to the pan and saute about 1 minute. Add Zucchini and season with salt and pepper. Cook about 2 minutes, add tomatoes, crushed red pepper flakes, parsley, chicken broth and adjust salt and pepper. Stir for another minute. Remove from flame.

Drain pasta when done reserving some of the water and toss pasta well with Zucchini. Add pasta water if needed and serve with Parmesan (Optional).

Enjoy friends!

-Markesha xoxo

Karma Wellness Water

Hello Lovers,

So, I walked into the store this morning and I was going to purchase some Gatorade. I stumbled across a 18oz bottle of Karma Wellness Water. I bought the flavor "Passionfruit Green Tea." There are 5 different flavors to this water but I purchased the one that is for your Spirit. I was very stressed today.

When I finally got to work, I tried it and a few minutes later, I felt relaxed. Not sure if it was the water or not, but I like it!! It's only 20 calories per bottle. Love love love!!!!

Each bottle does different things. Here's the information for each bottle:

Passionfruit Green Tea: Spirit- Strengthens the body and helps it recover from stress.
Acai Pomberry: Balance- Enhances your immune system, brain function and mood.
Pineapple Coconut: Vitality- Natural source of caffeine that supports general health and wellbeing.
Raspberry Jackfruit: Body- Vital to muscle formation, energy storage and electrolyte and fluid.
Orange Mango: Mind- Amino acid that supports brain function, clarity and memory.

Here's how it works: First, you feel off the protective seal at the top, push to infuse the fresh vitamins, shake to inflate the health benefits then transform water into wellness. I LOVE the taste of the Passionfruit Green Tea and i'm going to try the other 4 flavors throught the week. It's Spring Water, Low Sodium, Gluten Free, Lactose Free and Vegan. What more could you ask for?? Not sure where you can buy this stuff but I purchased mine at a Holiday Stationstore. You can buy these Wellness Waters online by visiting their website: www.drinkkarma.com . Hope you enjoy!

-Markesha xoxo

Guacamole Deviled Eggs

Hello Healthy Eaters!

Here is a receipe that I found on www.skinnytaste.com for Guacamole Deviled Eggs. I am a HUGE fan of Deviled Eggs but unfortunately, they are not good for me. Luckily, someone was nice enough to upload a "Cleaner" version of this dish. You will need:

6 Large Eggs
1 Medium Haas Avocado
2-3 Tsp Fresh Lime Juice
1 Tsp Red Onion (minced)
1 Tbsp Minced Jalapeno
1 Tbsp Fresh Cilantro (chopped)
Kosher Salt and Fresh Ground Pepper to taste
1 Tbsp Diced Tomato
Pinch of Chile Powder (for garnish)

Directions:

-Peel the hard boiled eggs
-Cut the eggs in half horizontally and set the yolks aside
In a bowl, mash the avocado and 2 whole egg yolks, discard the rest. Mix in lime juice, red onion, jalapeno, cilantro, salt and pepper and adjust to taste. Gently fold in tomato.
-Scoop heaping spoonfuls of the guacamole into the 12 halved eggs. Sprinkle with a little chile power for color and arrange on a platter.

Servings: 12, Serving Size: 1 Piece, Calories: 44

-Markesha xoxo

Want a flat belly? Lose the carbs!

Hello Lovers,

So many of us want a flat stomach like Beyonce, Rihanna, Brittany Spears and other celebs. Here's a tip that is really obvious, yet we try to ignore.......IGNORE THE CARBS! I'm not saying to get rid of carbs forever, but at least for 30 to 90 days. Instead of eating a Burger with bread, try eating a Turkey Burger with Lettuce to substitute the bread. Add a little Swiss Cheese, a teaspoon of Avocado and a Tomato. You can also make Lettuce Wraps instead of using a Tortilla. Sure, there are whole wheat breads like Pita, Dinner Rolls, whole wheat Tortillas and Flat Breads but try to start by not having any at all. Also, a good exercise like crunches is another way to get those abs forming. Here is a list of carbs to avoid:

Regular Soft Drinks
Commercial Candy (Like Jellybeans & Gummies)
Pancake Syrup
Sweet Pickles, Sauces and Salad Dressings (Replace Salad Dressing with Cottage Cheese)
Flour, Cakes and Cookies
Pizza
Low Fat Crackers, Rice Cakes and Potato Chips
Dried Fruits like Apples, Prunes and Dates
Sugary Cereals
Fructose and Granulated Sugar
Potatoes (Hashbrowns and Fries)

My favorite food is Pizza.....sad!! But if I have to go without it for a while, that is a sacrifice I have to make in order to be healthy. Good Luck!!

-Markesha xoxo

Exercises You Can Do At Work

There are times when we get so busy, we don't have time to go to the gym or work out at home. Did you know that you can do some excersises at work too? Here are a few exercises you can do so you can keep active. These tips will definitely help those who work in an office setting. I work in an office so doing these really helps!

Hips: While Sitting in your chair, lift your right foot a few inches off the ground. Keep your knee bent at an 90 degree angle and hold the position as long as you can.

Cardio: Walk the hallway as fast as you can without running.

Arms: Pump both of your arms over your head for 30 seconds (I do this about 30-40 times)

Buttocks: Tense up the muscles of your rear and hold for a count of 10.

Full Body: For chair squats, lift your rear end off your seat and hold for a few seconds

Neck: Drop your chin and roll your neck. Raise your chin up and bend your neck to each side.

I hope these tips help! Happy Fitness :-)

-Last Slice Radio

water....Water....WATER!

Hey Everyone!

 I wanted to post a blog about how important drinking water is because I don't think a lot of us know how it helps our bodies. I must admit, I wasn't a huge fan of it and I wasn't drinking as much as I should. For men, they should be drinking about 3 liters (13 glasses) of water and women, 2.2 liters (9 glasses) a day. Here is a list of reasons why we should be drinking tons of water......Drink up ;-)

-Composes 75% of your brain

-Regulates your body temperature

-Makes up 83% of your blood

-Helps remove waste

-Composes 22% of your bones

-Cushions your joints

-Helps carry nutrients and oxygen to your cells

-Moistens oxygen for breathing

-Helps convert food into energy

-Protects and cushions your vital organs

-Helps your body and absorbs nutrients

-Makes up 75% of your muscles

I'm going to attempt to drink a gallon of water in one day so wish me luck! For the next few months, I will be drinking nothing but water. No soda, no juice, strictly water!

-Markesha xoxo

30 Day Squat Challenge

Hello Lovers,

So, I came across this picture on Instagram and thought this would be great idea for me to do. A lot of women want a firm booty and for it to be lifted so why not do the challenge? Join me and let me know how it worked for you! I will take a before and after picture of what my behind looks like ;-) lol. Ready, set, GO!